{"id":1192,"date":"2010-07-29T05:30:43","date_gmt":"2010-07-29T09:30:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1192"},"modified":"2010-10-04T18:20:32","modified_gmt":"2010-10-04T22:20:32","slug":"phase-iv-wk-9-taper-wk-3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1192","title":{"rendered":"Phase IV – WK 9 (taper wk 3, Thurs)"},"content":{"rendered":"

Last practice for the season:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
Distance<\/span><\/strong><\/td>\nCommon<\/span><\/strong><\/td>\nTaper<\/span><\/strong><\/td>\n<\/tr>\n
\u00a0<\/td>\n\n
Warm Up<\/strong>: 1000m<\/div>\n
    \n
  • your choice mix<\/li>\n<\/ul>\n

    to 5:55<\/td>\n

\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0EN-1:<\/strong> 700m<\/p>\n
    \n
  • 5 x 100m FS on 2:00 Focus per 100m as follows:
    \n#1 R-Arm, #2 L-Arm
    \n#3 Breathing,
    \n#4 Kick timing
    \n#5 Stretch<\/li>\n
  • 200m FS on 3:30<\/li>\n<\/ul>\n

    14\u00a0min to 6:11<\/td>\n

\u00a0<\/td>\n<\/tr>\n
\u00a0<\/strong><\/td>\nEN-2:<\/strong> (600m, 200 Recov)<\/p>\n
    \n
  • 12\u00a0x 50m FS \u00a0on\u00a01:00
    \nas 4 x [
    \nEasy eg 45sec
    \nMed -5 sec eg 40
    \nFast -10 sec eg 35<\/li>\n
  • 200m BK with every 4th length FS<\/li>\n<\/ul>\n

    16\u00a0min (to 6:29)<\/td>\n

\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nLAP:<\/strong> (400m)<\/p>\n
    \n
  • 4\u00a0x [25m FS Sprint,
    \n75m Easy ] on\u00a02:30<\/li>\n<\/ul>\n

    10\u00a0min (to 6:41)<\/td>\n

\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nRP:<\/strong> (400m)<\/p>\n
    \n
  • 400m FS for time
    \nSwim at pace for distance
    \nor
    \n3x100IM<\/li>\n<\/ul>\n

    7\u00a0min (to 6:50)<\/td>\n

\u00a0<\/td>\n<\/tr>\n
\u00a0<\/strong><\/td>\nSprint:<\/strong>\u00a0(400m)<\/p>\n
    \n
  • 4\u00a0x [25m\u00a0Sprint with turn,
    \n25m Easy ] on\u00a01:30<\/li>\n<\/ul>\n

    6\u00a0min (to 6:56)<\/td>\n

\u00a0<\/td>\n<\/tr>\n
\u00a0<\/strong><\/td>\n\u00a0<\/td>\n\u00a0<\/strong><\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0Swim\u00a0Down:<\/strong> 200m Easy mix to 7:00<\/td>\n\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

Last practice for the season: Distance Common Taper \u00a0 Warm Up: 1000m your choice mix to 5:55 \u00a0 \u00a0 \u00a0EN-1: 700m 5 x 100m FS on 2:00 Focus per 100m as follows: #1 R-Arm, #2 L-Arm #3 Breathing, #4 Kick … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1192"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1192"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1192\/revisions"}],"predecessor-version":[{"id":1193,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1192\/revisions\/1193"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1192"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}